High School Gym-Style Workout

OH, hayy. Look at me in 11th grade. I still remember sweating out my hair during 1st period gym class when they made us run the track on muggy mornings at 8am. Grrr…

high school workout High School Gym Style Workout

But you know what? In retrospect, those high school workouts were dang effective for conditioning and fat loss. I recently took it old school and incorporated some of our favorite, grueling high school exercise moves into one sweaty workout session of awesomeness. Care to take a whack at it?

HIGH SCHOOL WORKOUT CIRCUIT

After completing a 5-minute warm up of your choice, tackle 3 rounds of this circuit:

  • 30-count wall sit
  • 20 jumping jacks
  • 10 push-ups
  • 3 minutes Suicides — no cheating, make sure you touch the ground!
  • 25 old school sit ups (not crunches)
  • 50 mountain climbers

…now take it from the top and begin the circuit again. For the suicides portion of the workout, use the countdown setting on your phone’s free stopwatch app. And while you’re at it, please pull the wedgie out your gym shorts.

Free Bonus: If you thirst for an extra-truly authentic high school gym experience, I will offer you a dodge ball to the face, hurled at highest velocity. Now get ready for it. My throwing arm is strong.

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Speed Rope for Fat Loss: Workout and Meal Plan

Isn’t fat loss a beautiful thang? If you haven’t yet acquired your speed rope for cardio conditioning and to battle your fatty parts, don’t you dare fret. Even before I had my own speed rope, I would mimic the moves with an “invisible” speed rope. You can do the same.

speed rope workout Speed Rope for Fat Loss: Workout and Meal Plan

SPEED ROPE FOR FAT LOSS: WORKOUT BREAKDOWN

This is a timesaver workout that should take approximately 14-16 minutes to complete. It leaves ample room for quality couch-azzing later on. During speed rope, set your interval timer for 8 rounds of: 20 seconds work / 10 seconds rest

  • Full body warm up of your choice, approx 4 mins
  • 4 minutes high knee speed rope intervals
  • Push-ups until failure
  • Short rest, approx 90-secs
  • Push-ups until failure
  • 4 minutes high knee speed rope intervals

speed rope intervals Speed Rope for Fat Loss: Workout and Meal Plan

EQUIPMENT CHECKLIST

Speed Rope or invisible speed rope

Interval Timer or free online timer

THE MEAL PLAN

  • Breakfast: Tea or coffee. Waffle smathered in raw honey. Fresh watermelon cubes.
  • Lunch: Spinach salad with diced tomatoes, 1 sliced hard boiled egg & 2 slices fresh bacon crumbles. Light dressing of your choice.
  • Dinner: Turkey burger with lettuce & tomato. Homemade, baked sweet potato fries.
  • Snacking throughout the day: Small handful of almonds, carrot sticks, small square of chocolate or other small sweet treat.

Eating Tips: If you are doing Intermittent Fasting, skip the breakfast and enjoy your first meal at lunchtime. Remember to hydrate sufficiently throughout the day. Stay away from bottled juice, soda (including diet soda) and those high calorie mocha-latte-cha-cha types of drinks. Stick with water, tea, coffee, and freshly squeezed juice. Feel free to sweeten your tea or coffee with your favorite non-artificial sweetener, but make it your goal to use less sweetener than normally. Natural, zero-calorie Stevia works nicely in tea, but not coffee.

You guarantee yourself results when you stick to your fitness plan and put in the work. Strive for nothing less than awesome.

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Full Body, Fat Burning Challenge

You ready for it? This timesaver workout has fat burning AND muscle-building superpowers…

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WORKOUT BREAKDOWN — Round 1

  • 30 step-ups on left leg only
  • as many push-ups as possible (until failure)
  • 30 step ups on right leg only
  • push-ups until failure

Now get at it again for Round 2!

pose5 Full Body, Fat Burning Challenge

This workout doesn’t take long but you’ll be feeling the fruits of your labor the next day with plenty of wonderful-soreness. Follow through on your intentions. Stay committed to your goals!

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Advanced Tricep Dips Quickie

You know how I like to keep it simple, yet kick yo’ ass at the same time. Today will be no different. You’re gonna feel this all up in the Tricepticus region of your arms. Now let’s git to it…

…thank you for subscribing to YumYucky’s YouTube channel! xoxo

WORKOUT BREAKDOWN

  • 10 Tricep dips
  • 10-count static hold at the top of the move
  • 10 Tricep dips

All of the above counts as one set. Challenge yourself to complete the entire set with no rest.

If you’re not yet advanced with your Triceps dips, or you’re just feeling too damn lazy to lift your legs onto a chair or bench, simply keep your feet planted on the floor.

If you feel any pain beyond the muscle burn or start losing your form, take a quick break before getting right back to it. To advancify the dips even further, set a weighted plate or dumbbell on your thighs.

tricepticus Advanced Tricep Dips Quickie

Newsflash: I’m putting the finishing touches on the upcoming, free Intermittent Fasting ebook. Keep your eyeballs peeled!

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125 Rep Abs Quickie

abs quickie 125 Rep Abs Quickie

No need to recruit unnecessary brain cells to conjure up an abs quickie — I’m breaking down the science for you right here. The time goes by super-fast and your abs will quickly feel the burn. Try to move into each ab move with no rest in-between. Do this as a stand alone or add it to your next workout…

If you’re drooling for a plethora of ab exercise ideas, check out Bodybuilding.com’s Exercise Guide of Abs Moves. It comes complete with detailed explanations of each exercise, user ratings and how-to instructional videos!

twitter abs e1400599586262 125 Rep Abs Quickie

Believe in yourself. Work hard. Accomplish great things. Yes, I’m talking to YOU.

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Legs and Booty Training Day

Well here you have it. This is one of the several ways I do legs and booty. It’s squats & deadlifts, baby!

Working these large muscle groups during Intermittent Fasting can be tough if I don’t feed my bod the right foods. I’m sure to get in my Branched Chain Amino Acids during & after my workout, and focus on high protein meals & healthy carbs once I break my fast later in the day. There may even be a square of milk chocolate involved.

high protein Legs and Booty Training Day

In the pic is one of my typical meals during the week. Chicken breast with garlic & wine seasoning, plain baked potato and edamame with coconut oil (replaces butter). But don’t get it twisted. Once the weekend comes, I’m hauling ass to the mall for a Cinnabon.

I focus legs & booty twice per week, but also throw in some minor legs with my other workouts. Triceps video is up next, so watch for it!

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Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any exercise program. Neither Josie, YumYucky.com, nor anyone else associated with this website will be responsible or liable for any injury you sustain while exercising.